Pose cobra, known as Bhujangasana in Sanskrit, is a gentle backbend that helps to open the chest, strengthen the spine, and increase flexibility.
It is commonly used in yoga sequences, including Sun Salutations.
Here's how to perform Cobra Pose:
How to Perform Cobra Pose (Bhujangasana)
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Start Prone:
- Lie face down on the mat with your legs extended straight back and the tops of your feet resting on the floor.
- Place your hands under your shoulders, with your elbows close to your body.
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Position Your Hands:
- Spread your fingers wide and press your palms firmly into the mat.
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Inhale and Lift:
- On an inhale, begin to lift your chest off the floor. Use your back muscles to initiate the lift rather than pushing up with your hands.
- Keep your elbows slightly bent and close to your sides.
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Open Your Chest:
- Draw your shoulders back and down, away from your ears, and lift through the sternum to open your chest.
- Keep your neck in line with your spine and gaze slightly upward or straight ahead.
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Hold the Pose:
- Hold the pose for 15-30 seconds, breathing deeply and evenly.
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Lower Down:
- On an exhale, slowly lower your chest back to the mat, resting your forehead on the floor.
Tips for Cobra Pose
- Engage Your Legs: Press the tops of your feet and your thighs into the mat to help stabilize your lower body.
- Protect Your Lower Back: Avoid overextending your lower back by keeping your lift moderate and focusing on lengthening your spine.
- Use Your Back Muscles: Initiate the lift with your back muscles rather than pushing up too much with your arms.
- Breathe Deeply: Focus on deep, even breaths to help maintain the pose and release tension.
Benefits of Cobra Pose
- Strengthens the Spine: Helps to strengthen the muscles in the lower back.
- Opens the Chest: Stretches and opens the chest, lungs, and shoulders.
- Improves Flexibility: Increases flexibility in the spine and can help with posture.
- Stimulates Abdominal Organs: Helps stimulate the abdominal organs, which can aid digestion.
- Relieves Stress: Can help relieve stress and fatigue, promoting a sense of relaxation.
Contraindications
- Back Injuries: Avoid Cobra Pose if you have any serious back injuries or conditions.
- Pregnancy: Pregnant women should avoid this pose, especially after the first trimester.
- Wrist Issues: Be mindful if you have wrist issues, and consider modifying the pose or using props.
Cobra Pose is a fundamental yoga posture that provides numerous physical and mental benefits when practiced regularly. Always approach this pose with care, listening to your body, and respecting your limits.
